JUNE 10, 2020

FitHome WOD

General Warm Up 

Run 400m 

20 Lunges 

Run 200m 

20 Sit Ups 

Run 100m 

20 Air Squats 

Then, mobilize ankles and knees 

Workout 

AMRAP 15 Minutes

20 Jumping Lunges

20 Mountain Climbers

20 Pistols 

20 V-Ups 

Extra 

EMOM 8 Minutes

20 Russian Twists 

Scaling

-Perform regular lunges or air squats instead of jumping lunges 

-Perform jumping lunges instead of pistols 

-Perform sit ups instead of V-Ups 

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CrossFit WOD

1. Strength

Front Rack Walking Lunges 5x10 Steps AHAP

2. Conditioning

For Time

40 Wallballs 20/14lbs

12 Hang Power Cleans

30 Wallballs 20/14lbs

9 Hang Power Cleans

20 Wallballs 20/14lbs

6 Hang Power Cleans

10 Wallballs 20/14lbs

3 Hang Power Cleans

Barbell: 155/105lbs